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Joyful energy is ours at any age. The freedom of being and expressing our real selves without fear of judgement is the joy and birthright our Creator gives us.Being your unique self, frees up all the life energy that can be trapped in conditioned thoughts and attitudes.

I just taught myself this yoga pose a few months ago. This asana is called, Wild Thing or Camatkarasana! One poetic translation means “the ecstatic unfolding of the enraptured heart.”

When I first saw this yoga posture, I was immediately inspired by the feeling of freedom and by the form of an open heart and a joyful, energetic body. That was all the incentive I needed to want to achieve Wild Thing. Inspiration is my best motivation! Being that I am in my mid-sixties, my attainment of this pose is a real testimony to the saying, “You’re never too old to learn something new.”

Yoga, like life, cannot be accomplished by force. Cultivating inner awareness and centering our Body-Mind-Spirit will give us stability and adaptability of consciousness. In this way, we can thrive and live dynamically amid the demands of our daily lives.

Nurture yourself and your personal growth with compassion and delight. Get creative with your fitness journey. There are so many options. A simple first step could be to get enough sleep.

Our body is in a constant state of recycle, healing and renewal. Sleep promotes this healing and renewal; 8-9 hours of good sleep is one of the best things you can do to strengthen your body’s life force. Yoga has some good resources for getting a good nights sleep.

A beautiful affirmation for you today … The light of my own being guides my life forward. The light of my own being guides my life forward.

With a joyful heart, Linda

“For the LORD delights in his people; he crowns the humble with victory.” – Psalm 149:4 (NLT)

I don’t usually like spending a lot of time in front of the computer but the past few weeks, I had to for various reasons. I can feel the extra tightness in my shoulders and upper back. When I need to re-balance my body after a long day of working at a computer, I like to do Upward Plank Pose.

Practicing upward plank can be a great way to counteract the negative effects of desk-slouching, driving, and other forward-facing actions that can cause rounded spines. ¹ Purvottanasana opens up the whole front side of the body and it is invigorating!

Benefits

Upward Plank is a very good yoga and Pilates exercise for improving your posture, building strength and flexibility. It stretches the shoulders, chest, abdomen, forearms, tops of the feet, and ankles; while strengthening the arms, shoulders, upper back, legs, glutes, and wrists. Practicing this skill regularly, builds core strength, and increases energy levels.

How to do Upward Plank:

Sit up with your legs stretched out straight in front of you, your feet together and spine erect.

Draw your shoulder blades together, lean back and support the weight of your body with your hands. Do not bend the arms.

Breathing in, raise the pelvis up toward the ceiling keeping the whole body straight and long. Your chest is lifting and the spine is in one straight line.

Keep your knees straight and bring the feet flat to the floor. Point the toes towards the ground and let the head fall back. Your hands should end up under your shoulders.

Hold the pose and continue breathing. As you exhale, come back to a sitting position and relax.

Do not practice Upward Plank Pose (Purvottanasana) if you have carpel tunnel syndrome, a wrist or shoulder injury. ²

Upward Plank (also called Reverse Plank or Incline Plank) requires a lot of strength. Beginners can take some of the weight off their arms by practicing with their hands on a raised solid surface like a step or sturdy bench. If the intensity of the pose is too much, try Reverse Table Pose instead. Reverse Table has similar benefits.

For the Challenge

More advanced students can come into One-Legged Upward Plank Pose (Eka Pada Purvottanasana) by extending one leg off the ground and up into the air. Just remember, take it slow and don’t push the pose too far. Safety and form is first and foremost.

My head is turning towards the camera in this One-Legged Upward Plank Pose; but normally, you would hold your gaze straight up.

It is not uncommon for my fitness clients to ask how they can alleviate their knee pain. Pain prevention may be as simple as doing a few quadriceps stretches. The quads can be a source of knee problems. The quadriceps provide support and mobility for the knees, when they are tight, you can experience knee soreness.

In general, it is important to have a well rounded exercise plan that includes stretching. Stretching is essential for optimal joint and muscle function. Even if you are only taking a walk or short jog, it is key that you stretch your quads if you want to preserve your knees. I learned this the hard way. In my younger years, I was a jogger and had aching knees just from skipping my quadriceps stretches.

Lunge and pigeon quad stretches work deep and excellent options to the typical standing quad stretch.

Yoga and Knee Pain

Strengthening the quadricep muscles can also be helpful to those suffering from knee troubles. Warrior poses are often useful, says Dr. Sydney Pardino. “In these poses, the front leg is bent, while the back leg is straight. In a well-aligned warrior pose, the knee is positioned vertically over the heel – this is an excellent pose for strengthening the vastus lateralis, the largest and most powerful of the quads.”

Alberici Sisters – Warrior Pose modification

Yoga is a form of dynamic stretching that takes a muscle through the full range of motion. The practitioner moves slowly from one pose to another, which makes it ideal for those who are new to a fitness program or who have knee discomfort. ¹

Yoga and well as Pilates can correct postural alignment which will improve your gait, taking stress off the knees. Knee pain may be a sign of a serious problem. See your orthopedic doctor or Chiropractor if you experience pain or swelling that lasts for more than a few days or if you are unable to put your full weight on your leg.

It is a rare occurrence but I have had students cry in my yoga class. I have cried in yoga class. The tears are not from any physical pain caused by the yoga postures, so why does this happen?

Yoga and Emotional Healing

“The body remembers everything and holds unprocessed tension”, Melody Moore, Ph.D., a clinical psychologist and registered yoga teacher says. “When we move our bodies and breathe, it gives us an opportunity to work out that tension. As it releases, so too does the emotional story or baggage.”

Karol Ward and other therapists maintain that the body holds on to feelings, even if it seems the mind has dealt with them. “So if a person has the opportunity to relax that area, whatever has been held there can come to the surface,” Ward says. “The body wants to complete the emotional experience.” ¹

Awaken Your Body – Movement is Medicine

Certainly, one of the reasons we go to yoga class is to release tension but understanding that memories, and the emotions attached to those memories, are held, even trapped inside our muscles is a revelation. The stretches and exercises we do in yoga release pent-up emotions, adding another perk to the holistic benefits of yoga.

Some say crying is more common in hip-opener poses like Pigeon pose. That is the pose I was doing when a repressed memory and emotion flooded to the surface and had me weeping.

Pigeon and laying pigeon pose

“The yoga mat is our own personal island where any emotions we feel—joy, dread, exhilaration or despair—can all surface safely here without judgement. A good yoga practice taps directly into our core and reality of what’s happening in our lives, so it can be an emotional release depending on what we’ve been denying or holding in. It’s a fabulous place for sweet release and surrender which leads to healing.” – Kathryn Budig, (yoga author & instructor)

Yoga and the Psyche

I think, when you soften your heart and body you find your true spiritual essence and improve your yoga practice. Yoga teacher, Marc Holzman clarifies this; “We wear thick, protective, armor. Our survival tactics are well in place and have accumulated over a lifetime. After a deep practice, when you least expect it … even when you’ve had an ordinary day … some of that armor melts. The thick outer shield softens and gives way to a softer more vulnerable layer. We surrender just a little bit. We give up the fight. Emotions can easily make their way to the surface.”

Mariana Caplan, Ph.D., and author explains, “The body contains the memory of the whole life we have lived,” so many emotions—sadness, fear, anger, arousal—can pop up in class when you’re not as focused on your day-to-day demands.

If you ever do find yourself crying in yoga class, remember this is healing, let the tears flow in gratitude and take Caplan’s advice. “The body just needs to release sometimes,” she says. “Allow it to happen and don’t make too much of a story. Let it be and trust it’s a positive thing.” ²

What if I told you, you could receive $10,000 if you practiced yoga on a regular basis. Would that motivated you? I received a $10,000 discount on the purchase of my long-term health care plan because I had a regular yoga practice. Keeping you healthy will lower your health care rates and keep you from burdening the health care system in general so everyone benefits! This is National Yoga Month, what better time to start?

Revolved Triangle is one of the most expansive stretches I know for the lower back. This pose blends two different dynamic energies as you root down into the earth with the legs, and send energy up through the extended arm.

Finding Your Reach

Revolved Triangle Pose (Parivrtta Trikonasana) provides generous rotation in the mid torso but this pose isn’t all about twisting, it is also a balancing posture that engages your legs and core muscles for support. When alignment is correct, this asana can create strength and flexibility in the back, hips and hamstrings and establish balance both physically and energetically. It can generate a steadiness of mind and a sense of extension as you ground one hand to the earth and reach the other to the sky.

Revolved Triangle Pose – Instructions

Using the length of the yoga mat, step your feet about 3½ ft. apart, opening into a wide leg stance with the heels in line with each other, toes pointing forwards. Raise your arms parallel to the floor and reach them actively out to the sides palms down.

Adjust your left foot in to the right at a 60 degrees angle and turn your right foot out to the right 90 degrees. Align the right heel with the left heel. Feel as if you are drawing up energy with your pelvic floor. Firm your thigh muscles as you lift your abdominals. Turn your right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle.

Lengthen your spine and raise the left arm up and turn your torso to the right. Square your hips with the front edge of your mat. As you bring the left hip around to the right firmly ground the left heel.

Turn your torso further to the right and lean forward over the front leg. Place your left hand on the floor (or a yoga block) adjacent to the big toe.

Almost there! – A modified version

(Sometimes I’ll strike an impromptu yoga pose without a mat but please use a yoga mat for your practice.)

If your balance is stable and you feel you can twist deeper, finish the pose by moving your hand (or block) to the baby toe side of the right foot.

Keep your head in a neutral position or turn the head and gaze up at your top thumb. From the center of the back, between the shoulder blades, press the arms away from the torso and lengthen. Bring most of your weight on the back heel and the front hand.

Hold this pose for 4 to 10 deep breathes. With your exhalation grip your core muscles and release the twist. Slowly and with control, bring your torso back to upright as you inhale.

Tip: You can place your left heel against a wall for extra stability.

Repeat for the same length of time with the legs reversed, twisting to the left.

As a yoga instructor, I recommend Revolved Triangle for tennis players and golfers to stretch their overused muscles. Use caution, perform this pose only with the supervision of an experienced teacher. Consult a doctor if you have back, hip or spine pain, or injury.

My heart and prayers go out to the victims of the latest hurricanes, Irma and Maria. The American Red Cross is on the ground in Puerto Rico and has already mobilized more than 250 tractor-trailer loads of relief supplies to help Puerto Rico including 9,000 comfort kits as well as several thousand tarps, flashlights, batteries, blankets and hand sanitizer. Please join me in the effort. Donate here.

Yoga is a 5,000-year-old physical, mental and spiritual practice; the United Nations General Assembly declared June 21st as the International Day of Yoga.

Yoga is an invaluable gift! More than just exercise, yoga is the exploration of the sense of oneness with yourself, the world and nature. “It embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to health and well-being.” – Narendra Modi

Both Big Toe Pose – Ubhaya Padangusthasana

Spotlight on Both Big Toe Pose – Ubhaya Padangusthasana

How to do Both Big Toe Pose – To hold this pose, you will first need to breathe and calm your mind. The object is to find a balance of energy in the legs and spine. Sit down with your legs bent. Grab your toes with two fingers; use your sitting bones as your grounding point. Without letting go of your toes, straighten your legs up. Elongate your back, lift your breastbone and lengthen through the hamstrings.

“Every posture has important principles of structure, alignment, and kinesiology. But learning to cultivate internal energy flow is just as important as mastering these mechanical aspects,” – Ganga White

Happy yoga day and May God bless you with His life-giving energy.

With gratitude, Linda

“For He who is Almighty has done great things for me and holy is His name.” – Luke 1:14

It may seem that I’m sitting on the rock, but look closer and you will see my body is floating, hovering above it.

Floating Stick Pose – Utpluti Dandasana

The goal of this exercise is to explore how changing your center of gravity affects how well you can balance. It would be almost impossible for me to support all my body weight, as I am in the photo, if I didn’t find the perfect spot to place my hands to balance evenly front to back.

When I put Floating Stick Pose into one of my yoga fitness classes, it invokes some giggles because at first, my students think it’s impossible to do. But once the foundation of the fulcrum is placed in the right spot, it is possible.

Exploring Balancing Poses

Most of the women I teach like to follow me as I go through my yoga postures, this is fine, but sometimes I need to challenge them to find their own way in balancing postures. Balancing poses cannot be achieve by just watching, you must listen to your own body and discover the way.It is not only how far you stretch into a yoga pose that matters but also how you engage your body’s dynamic energy.

Benefits

Balancing requires that we tighten our core, and lengthen outward, as a result it tones the whole body.

Working to stabilize a balancing posture burns calories and improves cardio vascular function.

Holding your balance teaches the interplay of concentrationand focus.

In learning to balance, you will perfect control and develop an understanding of lines of energy.

Balancing Stick Pose -Tuladandasana

Other names for this posture include warrior three pose, one-legged pose & balancing staff pose.

“If I am loosing balance in a pose, I stretch higher and God reaches down to steady me. It works every time, and not just in yoga.” – Terri Guillemets

Soul Yoga

Balance is the foundation of all movement and helps to develop coordination and grace that carries over to everything you do. Finding the right balance and the right purpose is one of the secrets to a long fulfilling life and when life’s storms come, you will know how to stand.

“Women need real moments of solitude and self-reflection to balance out how much of ourselves we give away.” – Barbara De Angeles

Mindfulness, prayer and meditation releases God’s wisdom into our circumstances. If we continue to feel for the vibration of our true essence as daughters of God and align our thoughts to Him, we will find balance and energy.

I reflect on the many blessings God has given me and my family. His blessings are my inheritance. I am here for a purpose. God is within me.

With gratitude ~ Linda

“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock. The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock.” – Matthew 7: 24 – 25

The world seems a little upside down lately. The tide has turned in politics and it’s really shaking things up. I’m feeling like I need to ward off some sensory pollution and get a renewed mindset on taking care of my wellbeing.

By shaking things up in your yoga practice, you can refresh your body, mind and spirit. When you’re feeling weighed down or sluggish, inversions are wonderful for bursting through the blahs, especially in the winter months when you need increased circulation to stay warm.

1) Improve circulation and stimulate the blood flow in the body. In inverted yoga poses, the head is below the heart. This boosts your vascular system, helping the blood to circulate and stabilize body temperature. Inversions aid the body in transporting nutrients (such as amino acids and electrolytes), oxygen, carbon dioxide and hormones to and from the cells in the body.

2) Strengthen your upper body and core. The standing split I am doing in the photo, supports a good deal of body weight on the shoulders and triceps. It takes a considerable amount core strength to hold your balance in inversions like headstands and handstands.

3) Increase your mental clarity. Acute focus is needed for most inversions, which helps concentration and calms the mind. Blood and oxygen flow to the brain is stepped-up. Your head will be cleared of negative thoughts, as you feel empowered by your practice and ultimate success.

4) Move out of your comfort zone emotionally and physically.Upside down asanas are some of the most difficult and challenging. You may experience a wide range of feelings, from apprehension to courage about changing your relationship to gravity. But do not fear, you can always start with more gentle inversions, like legs up the wall, standing forward fold or down dog.

Downward Facing Dog is a good pose to start with to get yourself comfortable with being upside down.

Dolphin Pose (Ardha Pincha Mayurasana – Half Feather Peacock Pose) is great for toning the arms. It stretches deeply in the upper back, shoulders, hamstrings and calves. Dolphin can flow from Downward Facing Dog by lowering down to your forearms and firmly pressing your heels into the mat. You can also approach Dolphin Pose by starting out on all fours.

Dolphin Pose

5) Boost your immune system. By turning upside down, you are going against gravity which helps purify the body. The fluid that circulates throughout the lymphatic system can travel more readily to assist in the elimination of toxins and bacteria and bring you optimal health. Increased blood flow provides extra nourishment to the cells and serves to fight diseases and stabilize pH.

6) Improve balance and coordination. “Learning to find balance in inversions can help bring balance into your life off the mat as well. Holding an inversion requires patience, practice, and being present in the moment; all qualities that can help create balance in your life.” ¹

If you want to be a yoga ‘rock star’, build your flexibility with this yoga wheel.

Disclaimer – Inversions can be harmful to persons with certain medical conditions. Best to consult a doctor before practicing yoga inversions, especially if you have one or more of the following: glaucoma, detached retina, cervical spine or shoulder injuries, heart disease, stroke and/or high blood pressure.

In our family, we practice yoga for fun as much as for its many health benefits.

(Malasana) Yoga squat with a bind

During family gatherings my grandniece, Riley, will frequently pull me aside and ask me to show her some new yoga poses. Children’s brains and bodies easily take to this form of exercise.

Garland pose – opens the hips and groin as it stretches and strengthens the hips and ankles

Children who practice yoga postures, conscious breathing and mindfulness are better able to regulate their emotions, manage stress and calm themselves, according to scientific studies. They may also have better eating habits and engage in more physical activity than children who do not. Yoga addresses the whole child, encouraging academic and emotional competence. “The studies also illustrate that centered, calm and focusedchildren learn more easily, have better social skills and, in general, are much happier kids.” ¹

Yoga Increases Static Motor Performance.

A sample of children from ages 9 to 13 were divided into two groups. One group received yogic training (physical postures, voluntary regulation of breathing, maintenance of silence, visual focusing exercises, and games to improve attention span and memory) while the other did not. Over a ten-day period, the children in each group were tested to observe their steadiness.The yoga group showed a 17% increase in steadiness while the control group showed no improvement. The study concludes that yogic instruction improves children’s ability to control their minds and bodies. ²

My nieces, Jocelyn and Marianna practice their splits together on family vacation.

Children Following Yoga Training Improved Their Visual Perceptual Sensitivity.

A study of 14 children with ages ranging from 12 to 17 years who received 10 days of yoga training and another group who did not receive yoga training were assessed on Day 1 and Day 10 for visual perceptual sensitivity through Critical Flicker Fusion Frequency (CFF) and degree of illusion. Yoga group practiced postures and meditation, along with specific activities to improve memory and attention. Following 10 days of yoga training, the yoga group showed a significant increase in CFF and decrease in degree of illusion while the control group showed no change. The study suggests that children can show better improvement in performance in a relatively short amount of time.³

Me and Riley working on our Camel Pose

Twenty Benefits of Yoga for Children

The following are just some of the recognized benefits of yoga for children (and adults):

Develops a strong and flexible body

Encourages motor development on both sides of the body

Assists neuromuscular-development

Increases balance, body awareness and coordination

Improves posture and alignment

Reduces injuries and improves performance

Improves digestion, circulation and elimination

Strengthens the immune system

Relaxes the body, promoting better sleep

Calms and clears the mind, bringing us into the present moment

Increases concentration, focus, memory and attention span

Stimulates auditory processing and responsiveness

Expands imagination and creativity

Alleviates tension, stress and anxiety

Balances energy (high or low)

Builds confidence and self-esteem

Develops discipline and self-control

Supports individuality and self-expression

Encourages a fit and healthy lifestyle

Promotes an overall sense of well-being

Yoga helps children feel more comfortable with their bodies and helps them get in touch with who they are inside. “A child who learns yoga, mindfulness and relaxation will be developing essential skills for a lifetime of health and wellness in mind, body and spirit.” 4

Best in health, Linda

“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.” – 1 Timothy 4:8 (NLT)

Becoming a Yoga teacher was punctuated by an enlightening God moment for me. While I was on vacation in Hawaii I signed up to take a yoga class at the hotel where I was staying and the teacher never show up for the class. I waited for a while and then started doing my own yoga exercises. Several of the people who were waiting with me asked me to please show them some of the poses.

I had never taught yoga before but I had been practicing it for a long time. My fellow vacationers began following me. I taught for an hour without missing a beat and, incredibly, everyone stayed for my entire impromptu class. At that moment I knew I had evolved from student to teacher. I felt God saying to me, You’re ready; what are you waiting for?

You’re never too old to do something great!

I was in my early 50’s when I completed my training and started my new career in yoga. This path led me to develop different styles of yoga classes for my students. I sometimes use guided imagery while my students are holding a posture. For example I might coach them to picture each of their internal organs healthy and vital as they rotate in Belly Twist Pose.

Yoga for Healing

At times in my life, when I have been in stressful situations either physically or mentally, I have been drawn to yoga for healing. I have always been active, I danced and practiced yoga for many years until I sustained neck and back injuries in a car accident. After a year of rehabilitation, I was able to slowly return to yoga but I was still in some pain and not physically able to do all the things I had been doing before. It was a very frustrating time for me. That’s when I discovered Pilates and how important core strength and muscle balance is.

Getting Back In Balance

I realized I had strong abdominal muscles but my back muscles were significantly weaker. A good Pilates practice includes exercises for the entire core, so a girdle of muscle is built around the mid section, equally balancing the muscles front, sides and back. I began focusing on proper body alignment and building up the deep supporting muscles of my ‘powerhouse’.

A strong core is the foundation for safety in all fitness practices and well as for everyday functioning in life. Through Pilates, I was able to attained the muscular support I needed for my injured back and neck. I made a full recovery and returned to dancing and doing the activities I loved. I have better back health now, than I did 15 years ago.

Our bodies are amazing miracles. My personal journey to recovery from my car accident gave me the passion for helping others heal and has given me insight to becoming a better fitness instructor. I am an AFAA certified group fitness instructor with additional certifications in yoga and Pilates. In my classes I spend a moment with my students in gratitude for how the body works so perfectly, doing the most complicated biological processes, without us having to tell it what to do. Simply incredible!

Mindfulness

Just as muscle imbalance can lead to injury. Imbalances in health are sometimes created when the mind and body are on two different paths. Being in the moment or mindfulness, will help keep you in sync body, mind and spirit. Lapses in memory or in your emotional, spiritual and physical health occur when your mind wants to do something different than your body does or vice versa.

The body mind and spirit are deeply connected an imbalance in one will effect the other parts.

Let go of any mental and emotional ‘baggage’. Deal with one thing at a time truthfully and courageously. It’s okay; you are not the sum of your environment or circumstances. You can create a positive transformation in your life. Yoga, Tia Chi and Qigong are good physical disciplines for reducing stress and calming the mind. Journaling, meditating, prayer and reading spiritual books or the Bible can also be helpful tools for attaining holistic health.

This inner work is as important as exercise, rest and nutrition for your overall well-being. Explore what helps you open pathways in your mind for renewal with Divine intuition. When you are whole, you can pass on this wholeness to everyone you come in contact with and that is a beautiful gift.

In gratitude, Linda

“Praise the Lord, my soul, and forget not all his benefits— who forgives all your sins and heals all your diseases, who redeems your life from the pit and crowns you with love and compassion, who satisfies your desires with good things so that your youth is renewed like the eagle’s.” – Psalm 103:2-5

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I am certified fitness professional, promoting a grateful, positive and healthy lifestyle while empowering woman to be the best they can be to fulfill their God given purpose. I'm a motivational speaker and writer along with my sister, Maria Lauren. Both Maria and I sing, entertain and speak about our book - BEYOND OUR WILDEST DREAMS, which we co-authored.